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The description still cracks me up lol, thought you would like that
Day 46 Saturday - Chest and Arm touch up
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
15kg ×10
10kg ×14
10kg ×12
Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Really had to chase the reps here half way through the second set. Would push as far as i possibly could go, rest for a second and continue until i would reach the final rep staying with form.
Fuck the pump after this was huge.
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×9
15kg ×11
These are significantly harder then ez bar or barbell crushers. The stability needed to keep these tight is much more taxing.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×13
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×13
21kg ×18
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x12
10kg ×10
No swing and squeeze as hard as possible at the top of every rep.
Arms were proper full at this stage.
———————
That wraps up the first week on the new program, its nice to swap it up and re-engage. The volume on chest is close to what it was before, maybe a touch more overall but spread out and hit with frequency 3x a week allowing me to hit it hard each time. Hoping to bring it up some more by the end of this cycle.
Sleep and recovery is great, macros and food on point, cycle is where it needs to be.
Everything is in place now. Now we just push as hard as we possibly can.
10 weeks out... time to dig even deeper.
Much love crew
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
15kg ×10
10kg ×14
10kg ×12
Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Really had to chase the reps here half way through the second set. Would push as far as i possibly could go, rest for a second and continue until i would reach the final rep staying with form.
Fuck the pump after this was huge.
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×9
15kg ×11
These are significantly harder then ez bar or barbell crushers. The stability needed to keep these tight is much more taxing.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×13
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×13
21kg ×18
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x12
10kg ×10
No swing and squeeze as hard as possible at the top of every rep.
Arms were proper full at this stage.
———————
That wraps up the first week on the new program, its nice to swap it up and re-engage. The volume on chest is close to what it was before, maybe a touch more overall but spread out and hit with frequency 3x a week allowing me to hit it hard each time. Hoping to bring it up some more by the end of this cycle.
Sleep and recovery is great, macros and food on point, cycle is where it needs to be.
Everything is in place now. Now we just push as hard as we possibly can.
10 weeks out... time to dig even deeper.
Much love crew
LevButlerov
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Head Moderator
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Strong chest and arm session, 120 kg press and that 25 rep lateral raise burn sound brutal. Pump must have been insane after those curls and crushers.Day 46 Saturday - Chest and Arm touch up
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
15kg ×10
10kg ×14
10kg ×12
Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Really had to chase the reps here half way through the second set. Would push as far as i possibly could go, rest for a second and continue until i would reach the final rep staying with form.
Fuck the pump after this was huge.
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×9
15kg ×11
These are significantly harder then ez bar or barbell crushers. The stability needed to keep these tight is much more taxing.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×13
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×13
21kg ×18
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x12
10kg ×10
No swing and squeeze as hard as possible at the top of every rep.
Arms were proper full at this stage.
———————
That wraps up the first week on the new program, its nice to swap it up and re-engage. The volume on chest is close to what it was before, maybe a touch more overall but spread out and hit with frequency 3x a week allowing me to hit it hard each time. Hoping to bring it up some more by the end of this cycle.
Sleep and recovery is great, macros and food on point, cycle is where it needs to be.
Everything is in place now. Now we just push as hard as we possibly can.
10 weeks out... time to dig even deeper.
Much love crew
Good to see recovery, food, and sleep all going to plan, love your log, EVO family support @Allupfromhere
Bro i couldnt believe how much the lateral raises kicked my ass even at 7.5kg haha.Strong chest and arm session, 120 kg press and that 25 rep lateral raise burn sound brutal. Pump must have been insane after those curls and crushers.
Good to see recovery, food, and sleep all going to plan, love your log, EVO family support @Allupfromhere
Literally like watching my delts grow in front of my eyes after that pump
Thank you brother, huge love for the Evo crew
Nice training bro. I really like your programming. Was this all setup by your new coach or do you do your own?Day 46 Saturday - Chest and Arm touch up
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
15kg ×10
10kg ×14
10kg ×12
Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Really had to chase the reps here half way through the second set. Would push as far as i possibly could go, rest for a second and continue until i would reach the final rep staying with form.
Fuck the pump after this was huge.
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×9
15kg ×11
These are significantly harder then ez bar or barbell crushers. The stability needed to keep these tight is much more taxing.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×13
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×13
21kg ×18
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x12
10kg ×10
No swing and squeeze as hard as possible at the top of every rep.
Arms were proper full at this stage.
———————
That wraps up the first week on the new program, its nice to swap it up and re-engage. The volume on chest is close to what it was before, maybe a touch more overall but spread out and hit with frequency 3x a week allowing me to hit it hard each time. Hoping to bring it up some more by the end of this cycle.
Sleep and recovery is great, macros and food on point, cycle is where it needs to be.
Everything is in place now. Now we just push as hard as we possibly can.
10 weeks out... time to dig even deeper.
Much love crew
Here's a random question. What kinda music do you listen to while you train? You look like a cool guy who probably knows some cool music haha
Nah this is all @PopRox19 magic now brother. Though most of my training when im solo resembles this approach with top sets, backoffs and dropset/Rp finishers. I couldnt program myself for specific detail though, as in, i couldn't of come up with with this calibre of program to effectively hit my chest 3x a week without systemic fatigue or over use. Great thing is im learning more from him everyday
Hahaha music well i listen to a hugely vast spectrum of genre's butttt.. when im throwing iron it gets proper heavy lol.
Here start your session with these 2 in this order lol;
Kublai kahn tx - theory of mind
Then once the workout is moving throw on
Zuko - no place for you
you will know if this music gonna help you or question what your actually listening too..If you still going can move onto some slaughter to prevail or paleface swiss
Enjoy lol.
Super stoked for you that u got everything where it needs to be 10 weeks outDay 46 Saturday - Chest and Arm touch up
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
15kg ×10
10kg ×14
10kg ×12
Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Really had to chase the reps here half way through the second set. Would push as far as i possibly could go, rest for a second and continue until i would reach the final rep staying with form.
Fuck the pump after this was huge.
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×9
15kg ×11
These are significantly harder then ez bar or barbell crushers. The stability needed to keep these tight is much more taxing.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×13
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×13
21kg ×18
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x12
10kg ×10
No swing and squeeze as hard as possible at the top of every rep.
Arms were proper full at this stage.
———————
That wraps up the first week on the new program, its nice to swap it up and re-engage. The volume on chest is close to what it was before, maybe a touch more overall but spread out and hit with frequency 3x a week allowing me to hit it hard each time. Hoping to bring it up some more by the end of this cycle.
Sleep and recovery is great, macros and food on point, cycle is where it needs to be.
Everything is in place now. Now we just push as hard as we possibly can.
10 weeks out... time to dig even deeper.
Much love crew
Bro new program is
U know the bros gunna push you on this one
Nothing you can't handle but,full send baby big bux Les go
Thank you brotherSuper stoked for you that u got everything where it needs to be 10 weeks out
Bro new program is
U know the bros gunna push you on this one
Nothing you can't handle but,full send baby big bux Les go
balls to the wall now haha 
Good stuff.Day 46 Saturday - Chest and Arm touch up
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
15kg ×10
10kg ×14
10kg ×12
Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Really had to chase the reps here half way through the second set. Would push as far as i possibly could go, rest for a second and continue until i would reach the final rep staying with form.
Fuck the pump after this was huge.
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×9
15kg ×11
These are significantly harder then ez bar or barbell crushers. The stability needed to keep these tight is much more taxing.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×13
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×13
21kg ×18
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x12
10kg ×10
No swing and squeeze as hard as possible at the top of every rep.
Arms were proper full at this stage.
———————
That wraps up the first week on the new program, its nice to swap it up and re-engage. The volume on chest is close to what it was before, maybe a touch more overall but spread out and hit with frequency 3x a week allowing me to hit it hard each time. Hoping to bring it up some more by the end of this cycle.
Sleep and recovery is great, macros and food on point, cycle is where it needs to be.
Everything is in place now. Now we just push as hard as we possibly can.
10 weeks out... time to dig even deeper.
Much love crew
@Allupfromhere dumbbell hammer curls and d handle bicep cable curls are amazing. we love the hard work you are doing. keep up the good work!Day 46 Saturday - Chest and Arm touch up
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
15kg ×10
10kg ×14
10kg ×12
Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Really had to chase the reps here half way through the second set. Would push as far as i possibly could go, rest for a second and continue until i would reach the final rep staying with form.
Fuck the pump after this was huge.
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×9
15kg ×11
These are significantly harder then ez bar or barbell crushers. The stability needed to keep these tight is much more taxing.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×13
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×13
21kg ×18
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x12
10kg ×10
No swing and squeeze as hard as possible at the top of every rep.
Arms were proper full at this stage.
———————
That wraps up the first week on the new program, its nice to swap it up and re-engage. The volume on chest is close to what it was before, maybe a touch more overall but spread out and hit with frequency 3x a week allowing me to hit it hard each time. Hoping to bring it up some more by the end of this cycle.
Sleep and recovery is great, macros and food on point, cycle is where it needs to be.
Everything is in place now. Now we just push as hard as we possibly can.
10 weeks out... time to dig even deeper.
Much love crew
not bad at all on this one. the dumbbell hammer curls are outstanding. those really work him hard. @AllupfromhereDay 46 Saturday - Chest and Arm touch up
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
15kg ×10
10kg ×14
10kg ×12
Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Really had to chase the reps here half way through the second set. Would push as far as i possibly could go, rest for a second and continue until i would reach the final rep staying with form.
Fuck the pump after this was huge.
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×9
15kg ×11
These are significantly harder then ez bar or barbell crushers. The stability needed to keep these tight is much more taxing.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×13
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×13
21kg ×18
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x12
10kg ×10
No swing and squeeze as hard as possible at the top of every rep.
Arms were proper full at this stage.
———————
That wraps up the first week on the new program, its nice to swap it up and re-engage. The volume on chest is close to what it was before, maybe a touch more overall but spread out and hit with frequency 3x a week allowing me to hit it hard each time. Hoping to bring it up some more by the end of this cycle.
Sleep and recovery is great, macros and food on point, cycle is where it needs to be.
Everything is in place now. Now we just push as hard as we possibly can.
10 weeks out... time to dig even deeper.
Much love crew
bros you should listen to rap and R&B. that way better then that music @Allupfromhere Gets you pumped up.Nah this is all @PopRox19 magic now brother. Though most of my training when im solo resembles this approach with top sets, backoffs and dropset/Rp finishers. I couldnt program myself for specific detail though, as in, i couldn't of come up with with this calibre of program to effectively hit my chest 3x a week without systemic fatigue or over use. Great thing is im learning more from him everyday
Hahaha music well i listen to a hugely vast spectrum of genre's butttt.. when im throwing iron it gets proper heavy lol.
Here start your session with these 2 in this order lol;
Kublai kahn tx - theory of mind
Then once the workout is moving throw on
Zuko - no place for you
If you still going can move onto some slaughter to prevail or paleface swiss
Enjoy lol.
@Allupfromhere dumbbell hammer curls is good stuff. the D handle bicep cable curl is also good. arms pumping up sounds fun!Day 46 Saturday - Chest and Arm touch up
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
15kg ×10
10kg ×14
10kg ×12
Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Really had to chase the reps here half way through the second set. Would push as far as i possibly could go, rest for a second and continue until i would reach the final rep staying with form.
Fuck the pump after this was huge.
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×9
15kg ×11
These are significantly harder then ez bar or barbell crushers. The stability needed to keep these tight is much more taxing.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×13
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×13
21kg ×18
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x12
10kg ×10
No swing and squeeze as hard as possible at the top of every rep.
Arms were proper full at this stage.
———————
That wraps up the first week on the new program, its nice to swap it up and re-engage. The volume on chest is close to what it was before, maybe a touch more overall but spread out and hit with frequency 3x a week allowing me to hit it hard each time. Hoping to bring it up some more by the end of this cycle.
Sleep and recovery is great, macros and food on point, cycle is where it needs to be.
Everything is in place now. Now we just push as hard as we possibly can.
10 weeks out... time to dig even deeper.
Much love crew
Do you guys over there listen to a lot of American music or is it just your country's music? I honestly have never heard of any of those guys that you listed. @AllupfromhereNah this is all @PopRox19 magic now brother. Though most of my training when im solo resembles this approach with top sets, backoffs and dropset/Rp finishers. I couldnt program myself for specific detail though, as in, i couldn't of come up with with this calibre of program to effectively hit my chest 3x a week without systemic fatigue or over use. Great thing is im learning more from him everyday
Hahaha music well i listen to a hugely vast spectrum of genre's butttt.. when im throwing iron it gets proper heavy lol.
Here start your session with these 2 in this order lol;
Kublai kahn tx - theory of mind
Then once the workout is moving throw on
Zuko - no place for you
If you still going can move onto some slaughter to prevail or paleface swiss
Enjoy lol.
I'll check that out. See I knew you'd be the kind of guy who names a bunch of bands I've never heard of lol. Guys with gauges and lots of tats always know some good underground stuff haha.Nah this is all @PopRox19 magic now brother. Though most of my training when im solo resembles this approach with top sets, backoffs and dropset/Rp finishers. I couldnt program myself for specific detail though, as in, i couldn't of come up with with this calibre of program to effectively hit my chest 3x a week without systemic fatigue or over use. Great thing is im learning more from him everyday
Hahaha music well i listen to a hugely vast spectrum of genre's butttt.. when im throwing iron it gets proper heavy lol.
Here start your session with these 2 in this order lol;
Kublai kahn tx - theory of mind
Then once the workout is moving throw on
Zuko - no place for you
If you still going can move onto some slaughter to prevail or paleface swiss
Enjoy lol.
Are these Aussie bands?
You like the really heavy stuff haha. I'm gonna roll with it next session. Usually when Iift I go for more high pace stuff metalcore but I'm good with this too. Thx for the heads up bro
R and B?? Seriously bro?
I'll do some 90s early 2000s rap sometimes when I lift. When I listen to that stuff tho I go into a different mindset. Kinda takes me back to my hustlin days and I try not to get back into that mindset if I can. If I listen to rap when I drive it's not good lol.
Strong chest and arm sesh! Everything is dialed in here.Day 46 Saturday - Chest and Arm touch up
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
15kg ×10
10kg ×14
10kg ×12
Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Really had to chase the reps here half way through the second set. Would push as far as i possibly could go, rest for a second and continue until i would reach the final rep staying with form.
Fuck the pump after this was huge.
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×9
15kg ×11
These are significantly harder then ez bar or barbell crushers. The stability needed to keep these tight is much more taxing.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×13
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×13
21kg ×18
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x12
10kg ×10
No swing and squeeze as hard as possible at the top of every rep.
Arms were proper full at this stage.
———————
That wraps up the first week on the new program, its nice to swap it up and re-engage. The volume on chest is close to what it was before, maybe a touch more overall but spread out and hit with frequency 3x a week allowing me to hit it hard each time. Hoping to bring it up some more by the end of this cycle.
Sleep and recovery is great, macros and food on point, cycle is where it needs to be.
Everything is in place now. Now we just push as hard as we possibly can.
10 weeks out... time to dig even deeper.
Much love crew
Dumbbell skullcrushers you don't see that every day... good work here!
Thanks brother, keeping it tight now.
Thanks @stevesmi i really find the d handle bicep curls allow my grip position to move naturally and doesnt effect my elbows when i go heavy.
Thanks big man, they burn huge with a hard squeeze each rep.
Hahaha Kublai kahn tx is from texas, zuko is an aussie band from brisbane up north but slaughter is from russia and paleface from Switzerland. So music from everywhere really haha
Haha nah only one is aussie bro thats zuko. Kublai kahn is from texas and slaughter from russia. Paleface is from Switzerland so we're covering some countries haha. I do love my heavy stuff bro and metalcore too! But still love my 70s rock and country music too lol just what ever the mood is at the time.
Broooo leave the hustle in the past hahahaha. Its in our nature to always ask maybe what if
Thanks big man!! Nah Dumbell crushers isnt something i would normally opt for as i lurrrrve ez bar crushers (one of my favs) however coach said building up the stability with Dumbells going to project good progress and influences on other movements too.
Couldn't agree more... there's so many bones in the hand and intricacies in the wrist and elbows that those dumbbells will stabilize the shit out of those stabilizing muscles to go heavy on other more compound movements later down the road!
brother!!ahh time for me to hop of evo for a bit and go thrash a solid Anterior session
Yes keeps things fun too
Yea the past is where it stays. I can feel my mindset change when I listen to some Mobb Deep tho lol.Haha nah only one is aussie bro thats zuko. Kublai kahn is from texas and slaughter from russia. Paleface is from Switzerland so we're covering some countries haha. I do love my heavy stuff bro and metalcore too! But still love my 70s rock and country music too lol just what ever the mood is at the time.
Broooo leave the hustle in the past hahahaha. Its in our nature to always ask maybe what if
I gave the band's a listen and I'm a fan. Thanks for the heads up. Spotify also played a band I never heard of call Resistor. They're pretty sick too
@Allupfromhere Solid chest and arm work right here!Day 46 Saturday - Chest and Arm touch up
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
15kg ×10
10kg ×14
10kg ×12
Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Really had to chase the reps here half way through the second set. Would push as far as i possibly could go, rest for a second and continue until i would reach the final rep staying with form.
Fuck the pump after this was huge.
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×9
15kg ×11
These are significantly harder then ez bar or barbell crushers. The stability needed to keep these tight is much more taxing.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×13
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×13
21kg ×18
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x12
10kg ×10
No swing and squeeze as hard as possible at the top of every rep.
Arms were proper full at this stage.
———————
That wraps up the first week on the new program, its nice to swap it up and re-engage. The volume on chest is close to what it was before, maybe a touch more overall but spread out and hit with frequency 3x a week allowing me to hit it hard each time. Hoping to bring it up some more by the end of this cycle.
Sleep and recovery is great, macros and food on point, cycle is where it needs to be.
Everything is in place now. Now we just push as hard as we possibly can.
10 weeks out... time to dig even deeper.
Much love crew
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Lateral raises for the winBro i couldnt believe how much the lateral raises kicked my ass even at 7.5kg haha.
Literally like watching my delts grow in front of my eyes after that pump
Thank you brother, huge love for the Evo crew
EVO family love your way @Allupfromhere
Day 48 Monday - Anterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
80kg ×14 +20kg/2reps
Backoff set was much higher as i didnt mistakenly add a second top set lol like last week.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×10 +2reps
22.5kg ×18 +2.5kg/3reps
Coupla increases here too
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
135kg ×15 +14reps
105kg ×20 +10kg/5reps
I fkn rinsed these today even with the weight and rep increase these were clean as fuck.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
105kg ×12 +1rep
55kg ×17 +2reps
55kg ×13
Was able to pause a little longer at the top today, no weight increase but progression none the less.
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×8
70kg ×16 +10kg
Incline leg press
1×8-10, 1×10-12
280kg ×8
220kg ×11
Strong pump in the quad by the end of the session
Honestly dont know what was different today but i could have torn the fucking roof off the gym lol. Fuck the aggression i had in every rep was just so damn deliberate. Every movement with purpose and animal like intensity. I really feel like this is the best session i have ever felt i dont know how to describe how i felt.
Just fully charged, full fuel tank and a biggg one too.
Not sure if this cycle and everything else has finally synergised or if this mots c along with everything else has just gelled. Maybe its all in my head? Either way i dont care what it was i just want to feel the same way tomorrow and the next day and everyday
Blood pressure is spot on even at 1.4g of gear.
117/65
Fasted Bg was high though for the 3rd day in a row too, not sure if i should be concerned or not.
Last 3 days were 5.7mmol, 6.1mmol, 5.9mmol
Gonna throw up a day of eating this update to paint a better picture too.
Wake up -
1lt water and electrolytes
Preworkout/Breakfast
120g nutrigrain
250ml full cream milk
40g wpi shake
P 71
C100
F14
Intra workout
Branch chain cyclic dextrin 25g
Eaa's
C25
Postworkout/lunch
250g chicken breast
80g raw weight jasmine rice
2 slices sourdough toast vegemite
P70
C98
F11
Arvo snack
30g walnuts
Yopro protien yoghurt
40g whey shake
P60
C12
F22
Dinner
250g chicken breast
80g raw weight jasmine rice
100g broccoli
P62
C64
F4
Total
P 264g
C 299g
F 51g
Carbs werent all the way there for a high day but i got what i needed around my workout so im not phased.
So there you have it a boring day of eating lol.
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
80kg ×14 +20kg/2reps
Backoff set was much higher as i didnt mistakenly add a second top set lol like last week.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×10 +2reps
22.5kg ×18 +2.5kg/3reps
Coupla increases here too
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
135kg ×15 +14reps
105kg ×20 +10kg/5reps
I fkn rinsed these today even with the weight and rep increase these were clean as fuck.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
105kg ×12 +1rep
55kg ×17 +2reps
55kg ×13
Was able to pause a little longer at the top today, no weight increase but progression none the less.
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×8
70kg ×16 +10kg
Incline leg press
1×8-10, 1×10-12
280kg ×8
220kg ×11
Strong pump in the quad by the end of the session
Honestly dont know what was different today but i could have torn the fucking roof off the gym lol. Fuck the aggression i had in every rep was just so damn deliberate. Every movement with purpose and animal like intensity. I really feel like this is the best session i have ever felt i dont know how to describe how i felt.
Just fully charged, full fuel tank and a biggg one too.
Not sure if this cycle and everything else has finally synergised or if this mots c along with everything else has just gelled. Maybe its all in my head? Either way i dont care what it was i just want to feel the same way tomorrow and the next day and everyday
Blood pressure is spot on even at 1.4g of gear.
117/65
Fasted Bg was high though for the 3rd day in a row too, not sure if i should be concerned or not.
Last 3 days were 5.7mmol, 6.1mmol, 5.9mmol
Gonna throw up a day of eating this update to paint a better picture too.
Wake up -
1lt water and electrolytes
Preworkout/Breakfast
120g nutrigrain
250ml full cream milk
40g wpi shake
P 71
C100
F14
Intra workout
Branch chain cyclic dextrin 25g
Eaa's
C25
Postworkout/lunch
250g chicken breast
80g raw weight jasmine rice
2 slices sourdough toast vegemite
P70
C98
F11
Arvo snack
30g walnuts
Yopro protien yoghurt
40g whey shake
P60
C12
F22
Dinner
250g chicken breast
80g raw weight jasmine rice
100g broccoli
P62
C64
F4
Total
P 264g
C 299g
F 51g
Carbs werent all the way there for a high day but i got what i needed around my workout so im not phased.
So there you have it a boring day of eating lol.
Attachments
Fark yes!!!Day 48 Monday - Anterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
80kg ×14 +20kg/2reps
Backoff set was much higher as i didnt mistakenly add a second top set lol like last week.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×10 +2reps
22.5kg ×18 +2.5kg/3reps
Coupla increases here too
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
135kg ×15 +14reps
105kg ×20 +10kg/5reps
I fkn rinsed these today even with the weight and rep increase these were clean as fuck.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
105kg ×12 +1rep
55kg ×17 +2reps
55kg ×13
Was able to pause a little longer at the top today, no weight increase but progression none the less.
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×8
70kg ×16 +10kg
Incline leg press
1×8-10, 1×10-12
280kg ×8
220kg ×11
Strong pump in the quad by the end of the session
Honestly dont know what was different today but i could have torn the fucking roof off the gym lol. Fuck the aggression i had in every rep was just so damn deliberate. Every movement with purpose and animal like intensity. I really feel like this is the best session i have ever felt i dont know how to describe how i felt.
Just fully charged, full fuel tank and a biggg one too.
Not sure if this cycle and everything else has finally synergised or if this mots c along with everything else has just gelled. Maybe its all in my head? Either way i dont care what it was i just want to feel the same way tomorrow and the next day and everyday
Blood pressure is spot on even at 1.4g of gear.
117/65
Fasted Bg was high though for the 3rd day in a row too, not sure if i should be concerned or not.
Last 3 days were 5.7mmol, 6.1mmol, 5.9mmol
Gonna throw up a day of eating this update to paint a better picture too.
Wake up -
1lt water and electrolytes
Preworkout/Breakfast
120g nutrigrain
250ml full cream milk
40g wpi shake
P 71
C100
F14
Intra workout
Branch chain cyclic dextrin 25g
Eaa's
C25
Postworkout/lunch
250g chicken breast
80g raw weight jasmine rice
2 slices sourdough toast vegemite
P70
C98
F11
Arvo snack
30g walnuts
Yopro protien yoghurt
40g whey shake
P60
C12
F22
Dinner
250g chicken breast
80g raw weight jasmine rice
100g broccoli
P62
C64
F4
Total
P 264g
C 299g
F 51g
Carbs werent all the way there for a high day but i got what i needed around my workout so im not phased.
So there you have it a boring day of eating lol.
Beast mode obtained,love this!
These workouts are out the gate whatever your coach is thinking he's gunna turn you in to a proper unit
That pre workout breakfast but
Daomn i used to get wet for nutri grain
Bro you are on with this one!
Big bux baby Les go!
That's awesome bro! Good you made the most of it
Haha probably not bro
Either way i dont care what it was i just want to feel the same way tomorrow and the next day and everyday
Hopefully at least 16 weeks of it at least
I hope too lol.... i see you didnt hit the sack lol evo got the scroll spell on yaHopefully at least 16 weeks of it at least
I hope too lol.... i see you didnt hit the sack lol evo got the scroll spell on ya
I did, just ah, scrolling instead of sleeping because I spent all my weed money on steriods
That sounds like a lot of pain but good pain.
bros you should rock some tupac ! i'm gonna guess you east side
Last edited:
bros nice you east side or west side?Hahaha i do listen to some older rap still not so much any newer stuff thofh brother. What ever pumps you up is key though right!
Wow, that is something interesting. There's lots of different people you listen to.
Great update bro and solid chest day. Love the incline at 45 degrees that's strong . And your macros are awesome 1:1:0.4 I think that's a strategic macro move for your goals!Day 48 Monday - Anterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
80kg ×14 +20kg/2reps
Backoff set was much higher as i didnt mistakenly add a second top set lol like last week.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×10 +2reps
22.5kg ×18 +2.5kg/3reps
Coupla increases here too
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
135kg ×15 +14reps
105kg ×20 +10kg/5reps
I fkn rinsed these today even with the weight and rep increase these were clean as fuck.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
105kg ×12 +1rep
55kg ×17 +2reps
55kg ×13
Was able to pause a little longer at the top today, no weight increase but progression none the less.
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×8
70kg ×16 +10kg
Incline leg press
1×8-10, 1×10-12
280kg ×8
220kg ×11
Strong pump in the quad by the end of the session
Honestly dont know what was different today but i could have torn the fucking roof off the gym lol. Fuck the aggression i had in every rep was just so damn deliberate. Every movement with purpose and animal like intensity. I really feel like this is the best session i have ever felt i dont know how to describe how i felt.
Just fully charged, full fuel tank and a biggg one too.
Not sure if this cycle and everything else has finally synergised or if this mots c along with everything else has just gelled. Maybe its all in my head? Either way i dont care what it was i just want to feel the same way tomorrow and the next day and everyday
Blood pressure is spot on even at 1.4g of gear.
117/65
Fasted Bg was high though for the 3rd day in a row too, not sure if i should be concerned or not.
Last 3 days were 5.7mmol, 6.1mmol, 5.9mmol
Gonna throw up a day of eating this update to paint a better picture too.
Wake up -
1lt water and electrolytes
Preworkout/Breakfast
120g nutrigrain
250ml full cream milk
40g wpi shake
P 71
C100
F14
Intra workout
Branch chain cyclic dextrin 25g
Eaa's
C25
Postworkout/lunch
250g chicken breast
80g raw weight jasmine rice
2 slices sourdough toast vegemite
P70
C98
F11
Arvo snack
30g walnuts
Yopro protien yoghurt
40g whey shake
P60
C12
F22
Dinner
250g chicken breast
80g raw weight jasmine rice
100g broccoli
P62
C64
F4
Total
P 264g
C 299g
F 51g
Carbs werent all the way there for a high day but i got what i needed around my workout so im not phased.
So there you have it a boring day of eating lol.
Great work bro. Killer session and the BP is lookn good. Did Resistor get you all fired up? LolDay 48 Monday - Anterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
80kg ×14 +20kg/2reps
Backoff set was much higher as i didnt mistakenly add a second top set lol like last week.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×10 +2reps
22.5kg ×18 +2.5kg/3reps
Coupla increases here too
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
135kg ×15 +14reps
105kg ×20 +10kg/5reps
I fkn rinsed these today even with the weight and rep increase these were clean as fuck.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
105kg ×12 +1rep
55kg ×17 +2reps
55kg ×13
Was able to pause a little longer at the top today, no weight increase but progression none the less.
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×8
70kg ×16 +10kg
Incline leg press
1×8-10, 1×10-12
280kg ×8
220kg ×11
Strong pump in the quad by the end of the session
Honestly dont know what was different today but i could have torn the fucking roof off the gym lol. Fuck the aggression i had in every rep was just so damn deliberate. Every movement with purpose and animal like intensity. I really feel like this is the best session i have ever felt i dont know how to describe how i felt.
Just fully charged, full fuel tank and a biggg one too.
Not sure if this cycle and everything else has finally synergised or if this mots c along with everything else has just gelled. Maybe its all in my head? Either way i dont care what it was i just want to feel the same way tomorrow and the next day and everyday
Blood pressure is spot on even at 1.4g of gear.
117/65
Fasted Bg was high though for the 3rd day in a row too, not sure if i should be concerned or not.
Last 3 days were 5.7mmol, 6.1mmol, 5.9mmol
Gonna throw up a day of eating this update to paint a better picture too.
Wake up -
1lt water and electrolytes
Preworkout/Breakfast
120g nutrigrain
250ml full cream milk
40g wpi shake
P 71
C100
F14
Intra workout
Branch chain cyclic dextrin 25g
Eaa's
C25
Postworkout/lunch
250g chicken breast
80g raw weight jasmine rice
2 slices sourdough toast vegemite
P70
C98
F11
Arvo snack
30g walnuts
Yopro protien yoghurt
40g whey shake
P60
C12
F22
Dinner
250g chicken breast
80g raw weight jasmine rice
100g broccoli
P62
C64
F4
Total
P 264g
C 299g
F 51g
Carbs werent all the way there for a high day but i got what i needed around my workout so im not phased.
So there you have it a boring day of eating lol.
I'm training right now and I had my big speaker cranked up pretty high. Started with Kublai Kahn and the feedback in the beginning of the track almost dropped me to my knees LOL
Hahaha resistor did make an appearance in yesterdays session
Its that opening line from kublai that gets me everytime haha
More how aggressively he screams it lol
Thanks brother, everything seems to be moving well with this ratio so far
Haha bro i gotta secret affair with nutrigrain lol soo good.Fark yes!!!
Beast mode obtained,love this!
These workouts are out the gate whatever your coach is thinking he's gunna turn you in to a proper unit
That pre workout breakfast but
Daomn i used to get wet for nutri grain
Bro you are on with this one!
Big bux baby Les go!
Bigggg buxx lesss gooo
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Team R&D is HOT! @Allupfromhere @R&DpharmaDay 48 Monday - Anterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
80kg ×14 +20kg/2reps
Backoff set was much higher as i didnt mistakenly add a second top set lol like last week.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×10 +2reps
22.5kg ×18 +2.5kg/3reps
Coupla increases here too
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
135kg ×15 +14reps
105kg ×20 +10kg/5reps
I fkn rinsed these today even with the weight and rep increase these were clean as fuck.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
105kg ×12 +1rep
55kg ×17 +2reps
55kg ×13
Was able to pause a little longer at the top today, no weight increase but progression none the less.
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×8
70kg ×16 +10kg
Incline leg press
1×8-10, 1×10-12
280kg ×8
220kg ×11
Strong pump in the quad by the end of the session
Honestly dont know what was different today but i could have torn the fucking roof off the gym lol. Fuck the aggression i had in every rep was just so damn deliberate. Every movement with purpose and animal like intensity. I really feel like this is the best session i have ever felt i dont know how to describe how i felt.
Just fully charged, full fuel tank and a biggg one too.
Not sure if this cycle and everything else has finally synergised or if this mots c along with everything else has just gelled. Maybe its all in my head? Either way i dont care what it was i just want to feel the same way tomorrow and the next day and everyday
Blood pressure is spot on even at 1.4g of gear.
117/65
Fasted Bg was high though for the 3rd day in a row too, not sure if i should be concerned or not.
Last 3 days were 5.7mmol, 6.1mmol, 5.9mmol
Gonna throw up a day of eating this update to paint a better picture too.
Wake up -
1lt water and electrolytes
Preworkout/Breakfast
120g nutrigrain
250ml full cream milk
40g wpi shake
P 71
C100
F14
Intra workout
Branch chain cyclic dextrin 25g
Eaa's
C25
Postworkout/lunch
250g chicken breast
80g raw weight jasmine rice
2 slices sourdough toast vegemite
P70
C98
F11
Arvo snack
30g walnuts
Yopro protien yoghurt
40g whey shake
P60
C12
F22
Dinner
250g chicken breast
80g raw weight jasmine rice
100g broccoli
P62
C64
F4
Total
P 264g
C 299g
F 51g
Carbs werent all the way there for a high day but i got what i needed around my workout so im not phased.
So there you have it a boring day of eating lol.
Good training day! strength up across every set and the control on those extensions is elite, hard to do imo.
You’re hitting peak synergy with this setup, full aggression in the session and stable BP!
if you want to boost carbs next time get some rice cakes and honey preworkout
lets face it full cream milk not the best pre
Hahahaha i knew you would pick up on thislets face it full cream milk not the best pre
what split do you typically follow?Day 48 Monday - Anterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
80kg ×14 +20kg/2reps
Backoff set was much higher as i didnt mistakenly add a second top set lol like last week.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×10 +2reps
22.5kg ×18 +2.5kg/3reps
Coupla increases here too
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
135kg ×15 +14reps
105kg ×20 +10kg/5reps
I fkn rinsed these today even with the weight and rep increase these were clean as fuck.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
105kg ×12 +1rep
55kg ×17 +2reps
55kg ×13
Was able to pause a little longer at the top today, no weight increase but progression none the less.
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×8
70kg ×16 +10kg
Incline leg press
1×8-10, 1×10-12
280kg ×8
220kg ×11
Strong pump in the quad by the end of the session
Honestly dont know what was different today but i could have torn the fucking roof off the gym lol. Fuck the aggression i had in every rep was just so damn deliberate. Every movement with purpose and animal like intensity. I really feel like this is the best session i have ever felt i dont know how to describe how i felt.
Just fully charged, full fuel tank and a biggg one too.
Not sure if this cycle and everything else has finally synergised or if this mots c along with everything else has just gelled. Maybe its all in my head? Either way i dont care what it was i just want to feel the same way tomorrow and the next day and everyday
Blood pressure is spot on even at 1.4g of gear.
117/65
Fasted Bg was high though for the 3rd day in a row too, not sure if i should be concerned or not.
Last 3 days were 5.7mmol, 6.1mmol, 5.9mmol
Gonna throw up a day of eating this update to paint a better picture too.
Wake up -
1lt water and electrolytes
Preworkout/Breakfast
120g nutrigrain
250ml full cream milk
40g wpi shake
P 71
C100
F14
Intra workout
Branch chain cyclic dextrin 25g
Eaa's
C25
Postworkout/lunch
250g chicken breast
80g raw weight jasmine rice
2 slices sourdough toast vegemite
P70
C98
F11
Arvo snack
30g walnuts
Yopro protien yoghurt
40g whey shake
P60
C12
F22
Dinner
250g chicken breast
80g raw weight jasmine rice
100g broccoli
P62
C64
F4
Total
P 264g
C 299g
F 51g
Carbs werent all the way there for a high day but i got what i needed around my workout so im not phased.
So there you have it a boring day of eating lol.
Hey brother! Thanks for dropping in
Normally i would opt for a bro split and accessorie top up with compounding groups.
Running a hybrid currently to allow me to git chest 3x a week in hope to bring it up by christmas. Its low volume for each chest exercise but can hit them balls to the wall and allow them to recover before the next time they're hit.
bros haha you talkin like you a BBC now
Day 49 Tuesday - Pull
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
(Only top working sets shown)
D Handle lat pulldown
2×8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8 +1rep
The short rest really makes the weight come on fast on the second set big time.
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×7 +10kg
80kg ×6 +10kg
50kg ×13 +2 reps
Fuck i felt this weight for sure, dug deep and kept it tight though
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
110kg ×12 +10kg/+2reps
90kg ×13 +10kg/+2reps
Should have pushed more weight then i did, i had it in the tank but i thought the added 10kg would have been a decent move up anyway.. definitely had more in me.
Dumbbell pullovers
2x8-10, 1×15-18
27.5kg ×8
27.5kg ×8
15kg ×17
Held the line here, holding in the stretch, letting it go deep..
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10 -1rep
40kg ×16
Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
35kg ×13 +5kg
35kg ×11 +5kg
25kg ×13 +5kg
Just a slight bump in weight, really sqeezing the life out it at the top. May have got a little hungry though the burn hit quick from the squeeze and reps were a little shy.
Single are cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
12.5kg ×13 +2.5kg
12.5kg ×12 +2.5kg
7.5kg ×18 +2rep
Sweet pump here, every curl straight from the elbow and solid stretch all the way down.
The back of set felt light but once i got to the last few reps i had to dig deep like my life depended on it lol.
Another strong session in the bank. I cant describe properly where im at right now but i just feel like i have dominated the last 2 days.
Bro man i dont know what to say but we a proper fucking moving now. I feel like a fucking machine at the moment everything in the gym every single movement just has so much intention and control. And progress is happening each rotation whether it be reps or weight.
Whats different is how strict and in control i am able to stay.
Mentally though im really chasing it, i 'want' to chase it bad. As soon as the reps get hard its fuckin on.
Its by far the best i have ever felt. Its the only way i can describe it lol.
@R&Dpharma oils are working absolute magic for me
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
(Only top working sets shown)
D Handle lat pulldown
2×8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8 +1rep
The short rest really makes the weight come on fast on the second set big time.
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×7 +10kg
80kg ×6 +10kg
50kg ×13 +2 reps
Fuck i felt this weight for sure, dug deep and kept it tight though
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
110kg ×12 +10kg/+2reps
90kg ×13 +10kg/+2reps
Should have pushed more weight then i did, i had it in the tank but i thought the added 10kg would have been a decent move up anyway.. definitely had more in me.
Dumbbell pullovers
2x8-10, 1×15-18
27.5kg ×8
27.5kg ×8
15kg ×17
Held the line here, holding in the stretch, letting it go deep..
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10 -1rep
40kg ×16
Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
35kg ×13 +5kg
35kg ×11 +5kg
25kg ×13 +5kg
Just a slight bump in weight, really sqeezing the life out it at the top. May have got a little hungry though the burn hit quick from the squeeze and reps were a little shy.
Single are cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
12.5kg ×13 +2.5kg
12.5kg ×12 +2.5kg
7.5kg ×18 +2rep
Sweet pump here, every curl straight from the elbow and solid stretch all the way down.
The back of set felt light but once i got to the last few reps i had to dig deep like my life depended on it lol.
Another strong session in the bank. I cant describe properly where im at right now but i just feel like i have dominated the last 2 days.
Bro man i dont know what to say but we a proper fucking moving now. I feel like a fucking machine at the moment everything in the gym every single movement just has so much intention and control. And progress is happening each rotation whether it be reps or weight.
Whats different is how strict and in control i am able to stay.
Mentally though im really chasing it, i 'want' to chase it bad. As soon as the reps get hard its fuckin on.
Its by far the best i have ever felt. Its the only way i can describe it lol.
@R&Dpharma oils are working absolute magic for me
Love your workout, where you have 35kg ×13 +5kg, what is the +5kg? is this increased from last workout or do you add this somehwere in the 13 reps?Day 49 Tuesday - Pull
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
(Only top working sets shown)
D Handle lat pulldown
2×8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8 +1rep
The short rest really makes the weight come on fast on the second set big time.
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×7 +10kg
80kg ×6 +10kg
50kg ×13 +2 reps
Fuck i felt this weight for sure, dug deep and kept it tight though
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
110kg ×12 +10kg/+2reps
90kg ×13 +10kg/+2reps
Should have pushed more weight then i did, i had it in the tank but i thought the added 10kg would have been a decent move up anyway.. definitely had more in me.
Dumbbell pullovers
2x8-10, 1×15-18
27.5kg ×8
27.5kg ×8
15kg ×17
Held the line here, holding in the stretch, letting it go deep..
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10 -1rep
40kg ×16
Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
35kg ×13 +5kg
35kg ×11 +5kg
25kg ×13 +5kg
Just a slight bump in weight, really sqeezing the life out it at the top. May have got a little hungry though the burn hit quick from the squeeze and reps were a little shy.
Single are cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
12.5kg ×13 +2.5kg
12.5kg ×12 +2.5kg
7.5kg ×18 +2rep
Sweet pump here, every curl straight from the elbow and solid stretch all the way down.
The back of set felt light but once i got to the last few reps i had to dig deep like my life depended on it lol.
Another strong session in the bank. I cant describe properly where im at right now but i just feel like i have dominated the last 2 days.
Bro man i dont know what to say but we a proper fucking moving now. I feel like a fucking machine at the moment everything in the gym every single movement just has so much intention and control. And progress is happening each rotation whether it be reps or weight.
Whats different is how strict and in control i am able to stay.
Mentally though im really chasing it, i 'want' to chase it bad. As soon as the reps get hard its fuckin on.
Its by far the best i have ever felt. Its the only way i can describe it lol.
@R&Dpharma oils are working absolute magic for me
Thanks legend! Any weight displayed will have a plus or minus and just indicates any addition or drop in working weight from the previous week. Same with the reps bro, helps me see how im moving each week and i get a strong reflection from the beginning to the finish line of the log of the progress ive made
I love it and good idea, I will do the same on my next logThanks legend! Any weight displayed will have a plus or minus and just indicates any addition or drop in working weight from the previous week. Same with the reps bro, helps me see how im moving each week and i get a strong reflection from the beginning to the finish line of the log of the progress ive made
Yess brother love that!I love it and good idea, I will do the same on my next log
Killa!!!
Sounds like that gram of test has fully saturated.
How are you liking the pullovers?
What were you playing this session? What's got you so fired up?Day 49 Tuesday - Pull
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
(Only top working sets shown)
D Handle lat pulldown
2×8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8 +1rep
The short rest really makes the weight come on fast on the second set big time.
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×7 +10kg
80kg ×6 +10kg
50kg ×13 +2 reps
Fuck i felt this weight for sure, dug deep and kept it tight though
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
110kg ×12 +10kg/+2reps
90kg ×13 +10kg/+2reps
Should have pushed more weight then i did, i had it in the tank but i thought the added 10kg would have been a decent move up anyway.. definitely had more in me.
Dumbbell pullovers
2x8-10, 1×15-18
27.5kg ×8
27.5kg ×8
15kg ×17
Held the line here, holding in the stretch, letting it go deep..
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10 -1rep
40kg ×16
Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
35kg ×13 +5kg
35kg ×11 +5kg
25kg ×13 +5kg
Just a slight bump in weight, really sqeezing the life out it at the top. May have got a little hungry though the burn hit quick from the squeeze and reps were a little shy.
Single are cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
12.5kg ×13 +2.5kg
12.5kg ×12 +2.5kg
7.5kg ×18 +2rep
Sweet pump here, every curl straight from the elbow and solid stretch all the way down.
The back of set felt light but once i got to the last few reps i had to dig deep like my life depended on it lol.
Another strong session in the bank. I cant describe properly where im at right now but i just feel like i have dominated the last 2 days.
Bro man i dont know what to say but we a proper fucking moving now. I feel like a fucking machine at the moment everything in the gym every single movement just has so much intention and control. And progress is happening each rotation whether it be reps or weight.
Whats different is how strict and in control i am able to stay.
Mentally though im really chasing it, i 'want' to chase it bad. As soon as the reps get hard its fuckin on.
Its by far the best i have ever felt. Its the only way i can describe it lol.
@R&Dpharma oils are working absolute magic for me
Bro im the same, come from a multicultural school where everyone kept to they're own people but im Filipino and spanish on my mums side and im tanned as fuck lol so just blended with every group
Not even music bro, its just how im physically feeling. I had a huge 12 hour day at work, was home at 8pm, gym by 9 and home just before 10.30pm.
Back up for work at 4am this morning and honestly ready to tear a new hole in today as well
Thats a bloody grind brother, can see how driven you to smash it. big loveNot even music bro, its just how im physically feeling. I had a huge 12 hour day at work, was home at 8pm, gym by 9 and home just before 10.30pm.
Back up for work at 4am this morning and honestly ready to tear a new hole in today as well
LevButlerov
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Head Moderator
Raptor Labs VIP
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EVO V.I.P.
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I read closelyHahahaha i knew you would pick up on this
My Asian brotha!Bro im the same, come from a multicultural school where everyone kept to they're own people but im Filipino and spanish on my mums side and im tanned as fuck lol so just blended with every group
Not gonna lie, I did think you might be Asian to Spanish when you posted that side chest pic. Your skin tone and hairstyle got me thinking lol
Yes
! Love them bro especially at that stage of the workout too, lats are hot by then deep in the stretch is where the money is earned though
You know I went to police college cuz of this guy lol. Saw this movie when I was like 18 and said that's what I wanna be in life and signed up for police college, while still on the hustle of course haha.
Are there many Spanish people in Aus? Sounds like you belong over here in North America with us bro. Plenty of mixed flip dudes here.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
jigga what?
and who didnt love fubu
bros jamaicans and haitans are the coolest kats on earth. the women though are tough as hell.
Yeah theres plenty around but its a big country with not so many people so they're spread out lol. South Americans more so where im from i know plenty for chile, brazil, Venezuela. Heaps of Filipinos here though
Bro Jamaican women love me for some reason. I've been chopped by Jamaican girls so hard lol. They make me feel like the woman.
We don't get many Haitians up here but Jamaicans are my people. First time I went to Jamaica the rastas took me in like one of their own. They brought me up the mountain to their plantation and we smoked all day long. They had plants as big a Xmas trees. They said I smoked like a Rasta and sent me back to my hotel with a QP of the de high grade, all different types. Smoked and shared as much as I could but I still had to flush almost 2oz before flying home. That was sad.
Yea for sure tons of flips. Flips are everywhere in the world. You ever tried Baloot? Duno if I spelled that right lol. I ate it with my boys and it wasn't terrible.Yeah theres plenty around but its a big country with not so many people so they're spread out lol. South Americans more so where im from i know plenty for chile, brazil, Venezuela. Heaps of Filipinos here though
@Allupfromhere looks like the you’re going to like the new program. Can’t wait to see you growDay 46 Saturday - Chest and Arm touch up
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
15kg ×10
10kg ×14
10kg ×12
Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Really had to chase the reps here half way through the second set. Would push as far as i possibly could go, rest for a second and continue until i would reach the final rep staying with form.
Fuck the pump after this was huge.
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×9
15kg ×11
These are significantly harder then ez bar or barbell crushers. The stability needed to keep these tight is much more taxing.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×13
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×13
21kg ×18
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x12
10kg ×10
No swing and squeeze as hard as possible at the top of every rep.
Arms were proper full at this stage.
———————
That wraps up the first week on the new program, its nice to swap it up and re-engage. The volume on chest is close to what it was before, maybe a touch more overall but spread out and hit with frequency 3x a week allowing me to hit it hard each time. Hoping to bring it up some more by the end of this cycle.
Sleep and recovery is great, macros and food on point, cycle is where it needs to be.
Everything is in place now. Now we just push as hard as we possibly can.
10 weeks out... time to dig even deeper.
Much love crew
Bro you started sounding Jamaican by the end of this comment
always a tough gig throwing away the goods lolFarrrkkkk noo bro hahahahahaha no chance... like dont get me wrong everyone has there price yeah but out of my own free will lol nah im all g.
There is actually amazing things to eat from the culture and that aint one of them
Out of curiosity though... what it tast like?
Day 51 Thursday - Push
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
70kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Ripped these up today easy, will need more weight next week for sure.
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7 +10kg
80kg ×13
Bumped up by 10kg to set me back to the start of the rep range. Only just fell short but confident ill get it next week.
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×9
60kg x13
Moved to the plate loaded press over the pin as it was awkward movement for my shoulders
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
15.5kg ×13
15.5kg ×12 +1rep
10.5kg ×8 -1 rep
5.5kg ×8 -1rep
The triple drop set is honestly disgusting lol i jist want to cut my arms off when im done because they feel too heavy haha.
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
73kg ×10
73kg ×9
45kg ×15- 20sec rest
45kg ×14
Tris dropped a little short today was a morning session i think i needed more fuel as i only had 1 meal before hand.
Cross body single tricep extension
1×12-15, 1×15-20
6.25kg ×15
3.5kg ×18
These continue to finish off nicely
Swapped my rest day as it was another late night home yesterday and had no work today as im taking the family away to the coast for a week. So got some good sleep in to recharge after a few heavy days working and training.
Workout kicked off strong, pushed it hard the whole way but fuel dropped off by the time i got to triceps.
Only had a single meal before my workout and accidentally left my intra shake at home. Didnt realise how much difference it makes unfortunately.
Could also be the bump in weight and reps earlier with the dips and decline press? I would rather send it straight away and deal with what i have left at the end then hold back and waste my sets at the start.
Will update the daily stats tonight when the day wraps up.
Stay gold crew
Also what apps are people using for video uploads for their logs?
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
70kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Ripped these up today easy, will need more weight next week for sure.
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7 +10kg
80kg ×13
Bumped up by 10kg to set me back to the start of the rep range. Only just fell short but confident ill get it next week.
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×9
60kg x13
Moved to the plate loaded press over the pin as it was awkward movement for my shoulders
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
15.5kg ×13
15.5kg ×12 +1rep
10.5kg ×8 -1 rep
5.5kg ×8 -1rep
The triple drop set is honestly disgusting lol i jist want to cut my arms off when im done because they feel too heavy haha.
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
73kg ×10
73kg ×9
45kg ×15- 20sec rest
45kg ×14
Tris dropped a little short today was a morning session i think i needed more fuel as i only had 1 meal before hand.
Cross body single tricep extension
1×12-15, 1×15-20
6.25kg ×15
3.5kg ×18
These continue to finish off nicely
Swapped my rest day as it was another late night home yesterday and had no work today as im taking the family away to the coast for a week. So got some good sleep in to recharge after a few heavy days working and training.
Workout kicked off strong, pushed it hard the whole way but fuel dropped off by the time i got to triceps.
Only had a single meal before my workout and accidentally left my intra shake at home. Didnt realise how much difference it makes unfortunately.
Could also be the bump in weight and reps earlier with the dips and decline press? I would rather send it straight away and deal with what i have left at the end then hold back and waste my sets at the start.
Will update the daily stats tonight when the day wraps up.
Stay gold crew
Also what apps are people using for video uploads for their logs?
Solid Session Brother. Some nice tricep movements.Day 51 Thursday - Push
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
70kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Ripped these up today easy, will need more weight next week for sure.
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7 +10kg
80kg ×13
Bumped up by 10kg to set me back to the start of the rep range. Only just fell short but confident ill get it next week.
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×9
60kg x13
Moved to the plate loaded press over the pin as it was awkward movement for my shoulders
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
15.5kg ×13
15.5kg ×12 +1rep
10.5kg ×8 -1 rep
5.5kg ×8 -1rep
The triple drop set is honestly disgusting lol i jist want to cut my arms off when im done because they feel too heavy haha.
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
73kg ×10
73kg ×9
45kg ×15- 20sec rest
45kg ×14
Tris dropped a little short today was a morning session i think i needed more fuel as i only had 1 meal before hand.
Cross body single tricep extension
1×12-15, 1×15-20
6.25kg ×15
3.5kg ×18
These continue to finish off nicely
Swapped my rest day as it was another late night home yesterday and had no work today as im taking the family away to the coast for a week. So got some good sleep in to recharge after a few heavy days working and training.
Workout kicked off strong, pushed it hard the whole way but fuel dropped off by the time i got to triceps.
Only had a single meal before my workout and accidentally left my intra shake at home. Didnt realise how much difference it makes unfortunately.
Could also be the bump in weight and reps earlier with the dips and decline press? I would rather send it straight away and deal with what i have left at the end then hold back and waste my sets at the start.
Will update the daily stats tonight when the day wraps up.
Stay gold crew
Also what apps are people using for video uploads for their logs?
Ah nice bro ! See you are coached by raptors poprox ! . In good hands
. In good hands
Sure am legendAh nice bro ! See you are coached by raptors poprox !
the big fella gonna steer the ship for the whole of next year too, excited to put it the work thats for sure
bros jamaican dudes super chill EXCEPT when it come to the ladies. then they get emo about that lol gotta have a strong woman in that culture
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Good push day, 100kg incline and 20kg dips both hitting strong numbers.Day 51 Thursday - Push
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
70kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Ripped these up today easy, will need more weight next week for sure.
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7 +10kg
80kg ×13
Bumped up by 10kg to set me back to the start of the rep range. Only just fell short but confident ill get it next week.
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×9
60kg x13
Moved to the plate loaded press over the pin as it was awkward movement for my shoulders
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
15.5kg ×13
15.5kg ×12 +1rep
10.5kg ×8 -1 rep
5.5kg ×8 -1rep
The triple drop set is honestly disgusting lol i jist want to cut my arms off when im done because they feel too heavy haha.
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
73kg ×10
73kg ×9
45kg ×15- 20sec rest
45kg ×14
Tris dropped a little short today was a morning session i think i needed more fuel as i only had 1 meal before hand.
Cross body single tricep extension
1×12-15, 1×15-20
6.25kg ×15
3.5kg ×18
These continue to finish off nicely
Swapped my rest day as it was another late night home yesterday and had no work today as im taking the family away to the coast for a week. So got some good sleep in to recharge after a few heavy days working and training.
Workout kicked off strong, pushed it hard the whole way but fuel dropped off by the time i got to triceps.
Only had a single meal before my workout and accidentally left my intra shake at home. Didnt realise how much difference it makes unfortunately.
Could also be the bump in weight and reps earlier with the dips and decline press? I would rather send it straight away and deal with what i have left at the end then hold back and waste my sets at the start.
Will update the daily stats tonight when the day wraps up.
Stay gold crew
Also what apps are people using for video uploads for their logs?
@Allupfromhere it is likely your muscles were fatigued thats why you dropped off, bring a shake to drink during training!
There's a very similar dish in Chinese cooking actually. It's not as weird as you think.Bro you started sounding Jamaican by the end of this comment
Farrrkkkk noo bro hahahahahaha no chance... like dont get me wrong everyone has there price yeah but out of my own free will lol nah im all g.
There is actually amazing things to eat from the culture and that aint one of them
Out of curiosity though... what it tast like?
It's a pretty hard to describe taste...not like anything else that's for sure. Hmmm..tangy? The texture is pretty odd...but not terrible.
I grew up in an area with a lot of Filipinos in Filipino restaurants and love the food. Jollibee came to Canada a couple years back and people are waiting in line for three or four hours to get in there LOL
Enjoy some well earned time off bro!Day 51 Thursday - Push
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
70kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Ripped these up today easy, will need more weight next week for sure.
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7 +10kg
80kg ×13
Bumped up by 10kg to set me back to the start of the rep range. Only just fell short but confident ill get it next week.
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×9
60kg x13
Moved to the plate loaded press over the pin as it was awkward movement for my shoulders
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
15.5kg ×13
15.5kg ×12 +1rep
10.5kg ×8 -1 rep
5.5kg ×8 -1rep
The triple drop set is honestly disgusting lol i jist want to cut my arms off when im done because they feel too heavy haha.
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
73kg ×10
73kg ×9
45kg ×15- 20sec rest
45kg ×14
Tris dropped a little short today was a morning session i think i needed more fuel as i only had 1 meal before hand.
Cross body single tricep extension
1×12-15, 1×15-20
6.25kg ×15
3.5kg ×18
These continue to finish off nicely
Swapped my rest day as it was another late night home yesterday and had no work today as im taking the family away to the coast for a week. So got some good sleep in to recharge after a few heavy days working and training.
Workout kicked off strong, pushed it hard the whole way but fuel dropped off by the time i got to triceps.
Only had a single meal before my workout and accidentally left my intra shake at home. Didnt realise how much difference it makes unfortunately.
Could also be the bump in weight and reps earlier with the dips and decline press? I would rather send it straight away and deal with what i have left at the end then hold back and waste my sets at the start.
Will update the daily stats tonight when the day wraps up.
Stay gold crew
Also what apps are people using for video uploads for their logs?
You better beSure am legend
He gunna make you work brother
Even bigger bux next season baby
Cashing in at the end of next year ya animalYou better be
He gunna make you work brother
Even bigger bux next season baby
What workout brother the push session is my biggest day at only 28 sets over 3 muscle groups?
Lol sorry my mistake i meant to type only 18 sets over 3 muscle groupsWhat workout brother the push session is my biggest day at only 28 sets over 3 muscle groups?
@Mobster
Does eating food during training allow you to lift heavier? I always thought it would be the opposite given that you may feel sluggish/weighed down after consuming foodGood push day, 100kg incline and 20kg dips both hitting strong numbers.
it is likely your muscles were fatigued thats why you dropped off, bring a shake to drink during training!
For sure eating and initiating digestion will for sure have a negative influence especially with heavy foods.
What we are saying is a fast Carbohydrate injection. Something like Karbolyn or branch chain cyclic dextrin where absorption into the bloodstream is extremely fast as it is through the cell walls of the stomach and not mechanically digested like most Carbohydrates
LevButlerov
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In theory yes, if you drink a shake with honey during training it will help @Rurx7
@Allupfromhere I like the cross-body single tricep extension. Really doing an amazing job on this man. Keep up the grind. We love it.Day 51 Thursday - Push
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
70kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Ripped these up today easy, will need more weight next week for sure.
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7 +10kg
80kg ×13
Bumped up by 10kg to set me back to the start of the rep range. Only just fell short but confident ill get it next week.
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×9
60kg x13
Moved to the plate loaded press over the pin as it was awkward movement for my shoulders
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
15.5kg ×13
15.5kg ×12 +1rep
10.5kg ×8 -1 rep
5.5kg ×8 -1rep
The triple drop set is honestly disgusting lol i jist want to cut my arms off when im done because they feel too heavy haha.
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
73kg ×10
73kg ×9
45kg ×15- 20sec rest
45kg ×14
Tris dropped a little short today was a morning session i think i needed more fuel as i only had 1 meal before hand.
Cross body single tricep extension
1×12-15, 1×15-20
6.25kg ×15
3.5kg ×18
These continue to finish off nicely
Swapped my rest day as it was another late night home yesterday and had no work today as im taking the family away to the coast for a week. So got some good sleep in to recharge after a few heavy days working and training.
Workout kicked off strong, pushed it hard the whole way but fuel dropped off by the time i got to triceps.
Only had a single meal before my workout and accidentally left my intra shake at home. Didnt realise how much difference it makes unfortunately.
Could also be the bump in weight and reps earlier with the dips and decline press? I would rather send it straight away and deal with what i have left at the end then hold back and waste my sets at the start.
Will update the daily stats tonight when the day wraps up.
Stay gold crew
Also what apps are people using for video uploads for their logs?
Bros you look installed if you ask me. The cross body single tricep extension are the best. for video uploads up use smart phone and hit attach files and it will post it that way! @AllupfromhereDay 51 Thursday - Push
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
70kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Ripped these up today easy, will need more weight next week for sure.
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7 +10kg
80kg ×13
Bumped up by 10kg to set me back to the start of the rep range. Only just fell short but confident ill get it next week.
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×9
60kg x13
Moved to the plate loaded press over the pin as it was awkward movement for my shoulders
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
15.5kg ×13
15.5kg ×12 +1rep
10.5kg ×8 -1 rep
5.5kg ×8 -1rep
The triple drop set is honestly disgusting lol i jist want to cut my arms off when im done because they feel too heavy haha.
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
73kg ×10
73kg ×9
45kg ×15- 20sec rest
45kg ×14
Tris dropped a little short today was a morning session i think i needed more fuel as i only had 1 meal before hand.
Cross body single tricep extension
1×12-15, 1×15-20
6.25kg ×15
3.5kg ×18
These continue to finish off nicely
Swapped my rest day as it was another late night home yesterday and had no work today as im taking the family away to the coast for a week. So got some good sleep in to recharge after a few heavy days working and training.
Workout kicked off strong, pushed it hard the whole way but fuel dropped off by the time i got to triceps.
Only had a single meal before my workout and accidentally left my intra shake at home. Didnt realise how much difference it makes unfortunately.
Could also be the bump in weight and reps earlier with the dips and decline press? I would rather send it straight away and deal with what i have left at the end then hold back and waste my sets at the start.
Will update the daily stats tonight when the day wraps up.
Stay gold crew
Also what apps are people using for video uploads for their logs?
This looks really good if you ask me. @Allupfromhere I like how you're mixing up the exercises and you're going deep sets. Really making sure you're hitting it.Day 51 Thursday - Push
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
70kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Ripped these up today easy, will need more weight next week for sure.
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7 +10kg
80kg ×13
Bumped up by 10kg to set me back to the start of the rep range. Only just fell short but confident ill get it next week.
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×9
60kg x13
Moved to the plate loaded press over the pin as it was awkward movement for my shoulders
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
15.5kg ×13
15.5kg ×12 +1rep
10.5kg ×8 -1 rep
5.5kg ×8 -1rep
The triple drop set is honestly disgusting lol i jist want to cut my arms off when im done because they feel too heavy haha.
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
73kg ×10
73kg ×9
45kg ×15- 20sec rest
45kg ×14
Tris dropped a little short today was a morning session i think i needed more fuel as i only had 1 meal before hand.
Cross body single tricep extension
1×12-15, 1×15-20
6.25kg ×15
3.5kg ×18
These continue to finish off nicely
Swapped my rest day as it was another late night home yesterday and had no work today as im taking the family away to the coast for a week. So got some good sleep in to recharge after a few heavy days working and training.
Workout kicked off strong, pushed it hard the whole way but fuel dropped off by the time i got to triceps.
Only had a single meal before my workout and accidentally left my intra shake at home. Didnt realise how much difference it makes unfortunately.
Could also be the bump in weight and reps earlier with the dips and decline press? I would rather send it straight away and deal with what i have left at the end then hold back and waste my sets at the start.
Will update the daily stats tonight when the day wraps up.
Stay gold crew
Also what apps are people using for video uploads for their logs?
@Allupfromhere Those chest dips are definitely a fantastic exercise if done correctly they alone are a great workout. They can do everything for you that you're looking for.Day 51 Thursday - Push
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
70kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Ripped these up today easy, will need more weight next week for sure.
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7 +10kg
80kg ×13
Bumped up by 10kg to set me back to the start of the rep range. Only just fell short but confident ill get it next week.
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×9
60kg x13
Moved to the plate loaded press over the pin as it was awkward movement for my shoulders
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
15.5kg ×13
15.5kg ×12 +1rep
10.5kg ×8 -1 rep
5.5kg ×8 -1rep
The triple drop set is honestly disgusting lol i jist want to cut my arms off when im done because they feel too heavy haha.
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
73kg ×10
73kg ×9
45kg ×15- 20sec rest
45kg ×14
Tris dropped a little short today was a morning session i think i needed more fuel as i only had 1 meal before hand.
Cross body single tricep extension
1×12-15, 1×15-20
6.25kg ×15
3.5kg ×18
These continue to finish off nicely
Swapped my rest day as it was another late night home yesterday and had no work today as im taking the family away to the coast for a week. So got some good sleep in to recharge after a few heavy days working and training.
Workout kicked off strong, pushed it hard the whole way but fuel dropped off by the time i got to triceps.
Only had a single meal before my workout and accidentally left my intra shake at home. Didnt realise how much difference it makes unfortunately.
Could also be the bump in weight and reps earlier with the dips and decline press? I would rather send it straight away and deal with what i have left at the end then hold back and waste my sets at the start.
Will update the daily stats tonight when the day wraps up.
Stay gold crew
Also what apps are people using for video uploads for their logs?
That's smart that you swapped out your rest day. It's great to be flexible with that and adjust things as you go. Too many people get stuck on routine and sometimes life doesn't work like that. Hopefully you can get some video uploads. It's really easy to do. Just add the file. @AllupfromhereDay 51 Thursday - Push
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
70kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Ripped these up today easy, will need more weight next week for sure.
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7 +10kg
80kg ×13
Bumped up by 10kg to set me back to the start of the rep range. Only just fell short but confident ill get it next week.
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×9
60kg x13
Moved to the plate loaded press over the pin as it was awkward movement for my shoulders
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
15.5kg ×13
15.5kg ×12 +1rep
10.5kg ×8 -1 rep
5.5kg ×8 -1rep
The triple drop set is honestly disgusting lol i jist want to cut my arms off when im done because they feel too heavy haha.
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
73kg ×10
73kg ×9
45kg ×15- 20sec rest
45kg ×14
Tris dropped a little short today was a morning session i think i needed more fuel as i only had 1 meal before hand.
Cross body single tricep extension
1×12-15, 1×15-20
6.25kg ×15
3.5kg ×18
These continue to finish off nicely
Swapped my rest day as it was another late night home yesterday and had no work today as im taking the family away to the coast for a week. So got some good sleep in to recharge after a few heavy days working and training.
Workout kicked off strong, pushed it hard the whole way but fuel dropped off by the time i got to triceps.
Only had a single meal before my workout and accidentally left my intra shake at home. Didnt realise how much difference it makes unfortunately.
Could also be the bump in weight and reps earlier with the dips and decline press? I would rather send it straight away and deal with what i have left at the end then hold back and waste my sets at the start.
Will update the daily stats tonight when the day wraps up.
Stay gold crew
Also what apps are people using for video uploads for their logs?
Brooo great morning workout,Day 51 Thursday - Push
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
70kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Ripped these up today easy, will need more weight next week for sure.
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7 +10kg
80kg ×13
Bumped up by 10kg to set me back to the start of the rep range. Only just fell short but confident ill get it next week.
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×9
60kg x13
Moved to the plate loaded press over the pin as it was awkward movement for my shoulders
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
15.5kg ×13
15.5kg ×12 +1rep
10.5kg ×8 -1 rep
5.5kg ×8 -1rep
The triple drop set is honestly disgusting lol i jist want to cut my arms off when im done because they feel too heavy haha.
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
73kg ×10
73kg ×9
45kg ×15- 20sec rest
45kg ×14
Tris dropped a little short today was a morning session i think i needed more fuel as i only had 1 meal before hand.
Cross body single tricep extension
1×12-15, 1×15-20
6.25kg ×15
3.5kg ×18
These continue to finish off nicely
Swapped my rest day as it was another late night home yesterday and had no work today as im taking the family away to the coast for a week. So got some good sleep in to recharge after a few heavy days working and training.
Workout kicked off strong, pushed it hard the whole way but fuel dropped off by the time i got to triceps.
Only had a single meal before my workout and accidentally left my intra shake at home. Didnt realise how much difference it makes unfortunately.
Could also be the bump in weight and reps earlier with the dips and decline press? I would rather send it straight away and deal with what i have left at the end then hold back and waste my sets at the start.
Will update the daily stats tonight when the day wraps up.
Stay gold crew
Also what apps are people using for video uploads for their logs?
happens to me sometimes pushing in the morning you can always run out of gas least you know you pushed till the end. Good to satisfy the mental game
Thats it big man gotta push it to gain it
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